Sleep Fundamentals: The QQRT Approach

Sleep Fundamentals: The QQRT Approach

A good night’s sleep isn't just about getting enough hours—it’s about the quality and regularity of those hours. The QQRT method helps break down the essential components of sleep: Quantity, Quality, Regularity, and Timing.

The QQRT approach

Quantity

The average adult needs 7-9 hours of sleep per night. This amount provides the necessary time for deep and REM sleep, leaving you refreshed. Some need more, others less—especially babies, teens, and people fighting illness. Make sure you get enough rest for your unique needs.

Quality

Sleep quality matters just as much as quantity. If your sleep is frequently interrupted, even if you don't remember waking up, it could mean you need better quality sleep. Wearable trackers can measure sleep efficiency—85% or higher is ideal—but constant monitoring may cause anxiety and disrupt sleep. Try checking your sleep data weekly instead of daily. If you don't use a tracker, excessive daytime sleepiness is often a clue to poor sleep quality.

Regularity

Consistency is key. Going to bed and waking up simultaneously every day helps anchor your circadian rhythm. Aim for a consistent schedule within a 30-minute margin, even on weekends. Setting a "bedtime alarm" can remind you when it’s time to wind down.

Timing

Your sleep schedule should align with your chronotype—whether you’re a morning person or a night owl. Sticking to your natural sleep-wake rhythm can lead to better sleep. If you're curious, the Morningness-Eveningness Questionnaire can help you determine your chronotype.


Optimize Your Sleep

Light and Dark

Melatonin, your sleep hormone, is influenced by light. Dim the lights and reduce screen time in the evening. In the morning, spend 10-15 minutes outside to reset your internal clock.

Temperature

Keep your bedroom cool, around 67°F (19°C), and consider a warm bath or shower before bed to help regulate body temperature.

Food & Drink

Avoid heavy meals close to bedtime, and be mindful of caffeine intake. If you're sensitive, try to stop caffeine consumption at least 8 hours before sleep.

Wind-Down Routine

Develop a relaxing pre-sleep routine—meditation, reading, or calming music are great options. Avoid anything stimulating, like news or social media, right before bed.


Enhance Your Sleep with Tea and Tinctures

Incorporating tea and tinctures into your evening routine can further improve your sleep. Herbal teas like chamomile and valerian root are known for their calming effects, helping to ease anxiety and promote relaxation. Similarly, tinctures such as Lion’s Mane and valerian root offer concentrated benefits that can reduce anxiety and support more restful sleep. These natural remedies are a great complement to your pre-sleep routine and good sleep hygiene.


 Discover More Tools for Better Sleep

Explore our range of products designed to support your sleep and well-being at Feelgoodd.co. From soothing teas to effective tinctures, we have everything you need to enhance your nightly rest. Visit our website to find the perfect tools for a healthier and more rejuvenating sleep experience. Stay connected with us for more tips and updates—your path to better sleep starts here!

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